LEMON AND GINGER CHICKEN STIR FRY


TOTAL TIME: 20 MINS

SERVINGS: 2

CALORIES/SERVING: 450 CALS


INGREDIENTS

  • 280 Gram chicken breast fillet (diced)

  • 150 Gram broccoli (cut into florets)

  • 120 Gram cauliflower (cut into florets)

  • 150 Gram carrot (chopped)

  • 60g bok choy, raw

  • 10 ml olive oil

  • 10 Gram sesame seed

  • 35 ml sesame oil (Lemon and Ginger Sauce)

  • 5 Gram red chilli (hopped (Lemon and Ginger Sauce)

  • 2 garlic clove (minced (Lemon and Ginger Sauce)

  • 3 Gram ginger root (peeled, chopped (Lemon and Ginger Sauce)

  • 15ml lemon juice (Lemon and Ginger Sauce)

  • 15 ml reduced salt soy sauce (Lemon and Ginger Sauce)

  • 20ml water (Lemon and Ginger Sauce)


METHOD

  1. Heat olive oil in a non-stick wok over medium temperature and saute the chicken for 3-4 minutes on each side or until cooked through. Remove the chicken from the wok

  2. To cook the lemon and ginger sauce, use the same wok, reheat to medium temperature and saute the ginger, garlic and chilli for one minute

  3. Mix in the cauliflower, broccoli, carrot, bok choy and water and continue cooking for a further 6-8 minutes with a lid on to create steam

  4. After a few minutes add the chicken, soy sauce, sesame oil and lemon juice

  5. Sprinkle with sesame seeds

  6. Serve half of the lemon & ginger chicken stir-fry and refrigerate the leftovers for tomorrow


NUTRITION

Serving size 483g

Calories 450 cal

Protein 39.92g

Fat, total 26.33g

- saturated 4.22g

Carbohydrate 8.88g

- sugars 7.61g

Sodium 460.12mg

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